11 Plant-Based Foods With More Iron Than Spinach

A half-cup of cooked spinach contains 3 milligrams (mg) of iron, about 17% of your daily needs. Many plant-based foods, including tofu, beans, nuts, and seeds, contain as much, if not more, iron per cup than spinach.

Jump to Key Takeaways.

1. Iron-Fortified Oatmeal

Iron-fortified oatmeal contains the following per half-cup uncooked serving:

• Iron: 9 mg (50% of your daily needs)
• Calories: 150

While traditional oatmeal contains a small amount of iron (1.5 g per half-cup serving), iron-fortified oatmeal contributes up to 6 times more. Oatmeal is also a good source of fiber and B vitamins.

2. White Beans

White beans contain the following per 1-cup serving:

• Iron: 8 mg (44% of your daily needs)
• Calories: 299

White beans are not only one of the best plant-based sources of iron, but 1 cup also gives you 134 mg of magnesium (41% of the RDA for women, 32% for men), 20% of your calcium needs, and 28% of your potassium needs.

Plus, with 19g of protein and 13g of fiber, white beans provide a feeling of fullness and support blood sugar balance and digestive health. Regularly eating beans is also tied to improved metabolic health markers. 

3. Soybeans

Soybeans contain the following per half-cup serving:

• Iron: 4.5 mg (25% of your daily needs)
• Calories: 150

Soybeans are also packed with other minerals—potassium, magnesium, phosphorus, zinc, copper, and manganese—as well as folate, choline, thiamine, and vitamin K. With 16 g of protein per half-cup serving, they’re a nutritious addition to soups, stews, or stir-fries. You can also enjoy roasted soybeans as a snack.

4. Chickpeas

Chickpeas (also called garbanzo beans) contain the following per 1-cup serving:

• Iron: 4 mg (22% of your daily needs)
• Calories: 210

With 11 g of protein and 10 g of fiber per cup, chickpeas are a nutrient-packed plant-based protein that may reduce the risk of diabetes and cardiovascular disease.

5. Sesame Seeds

Sesame seeds contain the following per 3 tablespoons:

• Iron: 4 mg (22% of your daily needs)
• Calories: 155

Sesame seeds are a good source of polyunsaturated and monounsaturated fats and may support cardiovascular health. Sprinkle them on stir-fries, salads, roasted vegetables, toast, and more for a boost of iron, healthy fats, and other minerals like magnesium, potassium, and calcium.

6. Lentils

Lentils contain the following per half-cup serving:

• Iron: 3.3 mg (18% of your daily needs)
• Calories: 115

Lentils are packed with 9 g of protein and 8 g of fiber. They are also rich in folate (vitamin B9) and several minerals, including magnesium, potassium, phosphorus, copper, and manganese. Add to salads, soup, or grain bowls for a nutrient-rich plant-based protein.

7. Tofu

Tofu contains the following per half-cup serving:

• Iron: 3 mg (about 17% of your daily needs)
• Calories: 181 calories

A half-cup serving of tofu provides 22 grams (g) of protein and 3 g of fiber. It is also a good source of calcium, magnesium, manganese, and selenium. Soy isoflavones, which may be helpful for reducing symptoms of perimenopause and supporting bone density, are also present.

8. Tempeh

Tempeh contains the following per 1-cup serving:

• Iron: 4.5 mg (25% of your daily needs)
• Calories: 330

Tempeh is another good source of plant-based protein, with 34 g of protein per cup. It’s a fermented food that may positively impact your gut microbiome and help lower the risk of chronic diseases like diabetes, specific cancers, and heart disease. 

9. Pumpkin Seeds

Pumpkin seeds contain the following per 2-ounce (half a cup) serving:

• Iron: 3 mg (17% of your daily needs)
• Calories: 180

Pumpkin seeds are an excellent source of monounsaturated and polyunsaturated fats, two types of fat that have been shown to lower the risk of cardiovascular disease and type 2 diabetes, and may reduce inflammation. A 2-ounce serving has 10 g of protein and 2 g of fiber and is a good source of potassium, magnesium, copper, and zinc.

10. Quinoa

Quinoa contains the following per 1-cup cooked serving:

• Iron: 3 mg (17% of your daily needs)
• Calories: 220

Quinoa provides 8 g of protein and 5 g of fiber per cup. It’s also a good source of B vitamins, including folate, riboflavin (vitamin B2), and pyridoxine (vitamin B6).

11. Cashews

Raw cashews contain the following per 2-ounce (about a half cup) serving:

• Iron: 3 mg (17% of your daily needs)
• Calories: 285

Like pumpkin seeds, cashews are a good source of unsaturated fats and may help lower cholesterol and support blood sugar control.

Heme Iron vs. Nonheme Iron

The two types of iron found in food include the following: 

• Heme iron is found in animal products (meat, poultry, and seafood) and is significantly more bioavailable (absorbed by the body) than nonheme iron. 
• Nonheme iron is found in plants and iron-fortified foods. Because it’s not as bioavailable as heme iron, the RDA for vegetarians for iron is 1.8 times that of people who eat meat and seafood.

Tips to Boost Iron Absorption

• Add vitamin C-rich foods: Consuming vitamin C and iron can enhance nonheme iron absorption. Try citrus, tomatoes, bell peppers, strawberries, sweet potatoes, or broccoli.
• Pair with animal products: Heme iron, found in animal products, can also enhance the absorption of nonheme iron.

Key Takeaways

• Iron is found in a wide variety of plant-based foods, including nuts, seeds, beans, and grains.
• Nonheme iron (in plants and fortified foods) is less absorbable than heme iron, so vegetarians may need to consume more plant-based iron to meet their daily needs.
• Pair plant-based iron foods with foods that contain vitamin C to enhance absorption.